Preventing Back Injury

Your spine is made of 24 individual bones called vertebrae that are spliced on top of each other. Your vertebrae are separated by soft discs of cartilage that act as shock absorber for the vertebrae, and also help your back bending, twisting and moving around. Most support for your spine is maintained by the muscles of your stomach as well as the many muscles and ligaments that go up and down the length of your back.
PREVENTION IS THE BEST MEDICINE
Avoid back injury is much easier than repairing one. Because your back is critically important to your ability to walk, sit, stand, and run, it is important to take care of it. Most back pain arises from using your back improperly, so learning a few basic rules about lifting, posture and proper exercise can help keep your back in good shape.
EXERCISE TO STRENGTHEN THE BACK AND REDUCE STRESS
Having a strong back and abdominal muscles is important for facilitating work in exposing her back each day. Doing simple exercises to strengthen your back, you strengthen not only your back but also reduce stress and improve your appearance! Ask your doctor about the best exercise for you
LOSE WEIGHT
Being overweight and belly exert extra force on the muscles of the back and stomach. His back is to hold the weight in front by swaying backwards, causing excess strain on the lower back muscles. Losing weight, you can reduce strain and pain in his back. Consult your physician for a proper diet plan for you
MAINTAIN GOOD POSTURE
You can prevent many back pains by learning to sit, stand and lift items correctly. Do not slouch when sitting. Slouching makes the back ligaments, not the muscles, stretch and hurt, thus putting pressure on the vertebra. The best way to sit is straight, keeping the lower back glued to the back of the chair with feet flat on the floor, knees slightly slightly higher than your hips. Learn to stand with your head up and shoulders back.
MAINTAIN GOOD POSTURE OR DRIVING WHILE SLEEPING
Sleep on a firm mattress or place plywood between the bed base and mattress for good back support. If your mattress is too soft it could result in a back sprain or sway back. Sleep on your side with knees bent or face-up with a pillow under your knees for support. Drive with your back pressed into the seat. Approach the wheel so your knees are bent and slightly higher than your hips.
PLAN YOUR SURVEY
Lifting objects is often a mindless task. Unfortunately, many people perform their lift incorrectly, resulting in unnecessary strain on the back and surrounding muscles. In order to lift correctly and reduce strain on your back, it is important to plan your lift in advance. This means estimating the weight of the object that you will be moving and the distance it moved. Is it heavy? Will you need help? ¿See any hazards that may be eliminated? Think about this whenever you do any lifting.
CORRECT YOURSELF FROM THE LOAD
Once you have planned your lift, the next important step is to align correctly to load. With legs apart and slightly in front of the other for balance, slowly squat down by bending your knees, not your back. Using both hands, firmly grab the load and back it to your body as close as you can.
LIFT WITH YOUR LEGS, NOT YOUR BACK
Once the load is close to your body, slowly straighten your legs until you are standing upright. Make sure the load is not blocking your vision as you begin to walk slowly to your destination. If you need to turn to the side, turn your feet moving and twisting around the abdomen.
PROPERLY SET THE LOAD
Once you have reached your destination is as important as the load is set down correctly. By reversing the above lifting procedures you can reduce tension in the muscles of the back and abdomen. If you set the load on the ground, open your legs and bending your knees, place the burden off you if the load is set at table height, lower the weight slowly and maintain contact with her until you are sure that the load is secure and will not fall off when you leave.
GET HELP IF NEEDED
If the load is too heavy, bulky or awkward for you to lift alone, find a friend to help you carry it. If no one is available, then consider whether it is possible to divide the load into two smaller loads? Or maybe you can use a cart or dolly to move it. Find simple solutions to help make the move easier and to help your back.

Source
The National Ag Safety Database at: http://www.cdc.gov/niosh/nasd/nasdhome.html
http://www.geosalud.com/Salud% 20Ocupacional/lesion% 20of% 20espalda.htm

By Joselyn Solis